Stick To Sleep Routines For A Safe, Happy Halloween

Main Category: Sleep / Sleep Disorders / Insomnia
Also Included In: Pediatrics / Children's Health;  Public Health
Article Date: 17 Oct 2006 - 0:00 PDT

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Millions of American families have just returned to their busy back to school schedules. No sooner have routines been put in place, when Halloween and the end of daylight saving time wreak havoc with even the most carefully laid plans. The National Sleep Foundation (NSF) has created a list of tried and true tips designed to keep families on track -- even when festivities may interfere with children's sleep.

The fact is that American children are sleep deprived -- year round. NSF's Sleep in America polls found that no age group from newborns to age 10 gets as much sleep, on average, as experts recommend (2004 poll) and only 20% of adolescents get the recommended nine hours of sleep on school nights, and nearly one-half (45%) sleep less than eight hours on school nights (2006 poll).

The recommended amount of sleep a child needs each night varies with age:

-- Toddlers (1-3 years):
12-14 hours

-- Preschoolers (3-5 years):
11-13 hours

-- School-aged kids (5-12):
10-11 hours

-- Adolescents:
8.5-9.25 hours

This year, Halloween falls a mere two days after the end of daylight saving time, when sleep-wake cycles can be affected by the one hour shift. The excitement surrounding Halloween -- which falls during the school week on Tuesday, October 31 -- coupled with the change in daylight hours may present parents with additional challenges in managing their kids' healthy sleep habits.

"Sleep is essential for children and adolescents, helping them be at their best, whether in school, while playing sports, or just out having fun trick- or-treating. Parents need to ensure that their kids get the sleep they need, especially during this transition," according to Dr. Jodi Mindell, professor of psychology at Saint Joseph's University and Vice Chair of the NSF's Board of Directors.

In order to maintain a good sleep schedule when day-to-day schedules are in flux, NSF recommends the following:

Let the Fun Begin ... Early!: Get an early start on Halloween activities to maximize the time your children get to be out having fun while still getting to bed at a reasonable hour. Start trick or treating in the late afternoon; it will soon be dark out anyway.

Pay Attention and Prevent Accidents: Recognize the importance of sleep for alertness and mood. If children are involved in activities associated with parties or trick or treating, watch for signs of fatigue such as yawning, impulsiveness and/or moodiness. Children are also more prone to accidents and meltdowns when they are tired.

Moderation, Moderation, Moderation: Pay close attention to the amount of candy children ingest. Too much candy may lead to stomach aches and illness during the night. In addition, many soft drinks and some chocolates contain caffeine that may keep them awake.

Nix Nightmares: Watch your child closely to ensure that he/she is not anxious. If he/she seems nervous or frightened, spend some extra time comforting him or her. Do not decorate a younger child's room with potentially frightening images (ghosts, tombstones, witches). Note, however, that nightmares and nighttime fears are common disorders with children. Sleep deprivation, anxiety and changes to a child's sleep routine may increase the likelihood of these and other sleep related issues.

Manage Expectations: Discuss the plan for the day and put an emphasis on the fact that you will be keeping to the regular sleep schedule, if only because school starts at the regular time the next day. After an evening of trick or treating and parties, schedule for follow up fun like sorting candy for another day. This will give kids something to look forward to.

Wind Down Time: Naturally, kids will be excited. Allow enough wind down time and follow normal sleep habits (such as a bath or shower before bed and story time) to help your child settle down to sleep after an exciting evening, Maintain Regular Sleep Schedules: Keep normal sleep routines and try to stick with your child's usual bedtime (remember, your child will be extra tired after the time change since it will actually be later at night than before the time change). A tip for adjusting to standard time is to alter bed times slightly over several days rather than make the change all at once. Have children stay up approximately 15 minutes past their normal bedtime each day starting on the Thursday night before standard daylight time begins.

For more information on children's sleep and other sleep topics, visit NSF's Web site at http://www.sleepfoundation.org. To educate kids about sleep, NSF also offers http://www.sleepforkids.org.

Background

The National Sleep Foundation (NSF) is an independent nonprofit organization dedicated to improving public health and safety by achieving greater understanding of sleep and sleep disorders. NSF furthers its mission through sleep-related education, research, and advocacy initiatives. NSF's membership includes researchers and clinicians focused on sleep medicine as well as other professionals in the health, medical and science fields, individuals, patients and more than 800 sleep clinics throughout North America that join the Foundation's Community Sleep Awareness Partners program.

Dr. Mindell is Associate Director of the Sleep Disorder Center at the Children's Hospital of Philadelphia and the author of Take Charge of Your Child's Sleep: The All-in-One Resource for Solving Sleep Problems in Kids and Teens.

The National Sleep Foundation
http://www.sleepfoundation.org

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